Walk it Out

Warm up - 

800m run

then,

5 sets of:
5 shoulders to OH AHAP + 15 steps (frontward and backwards) OH carry

5 sets of:
5 deadlifts AHAP + 15 steps (frontward & backwards) above knee carry 

Post highest weight achieved per set to comments.

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Let's revisit that "AHAP" recommendation a bit. 

As Heavy As Possible isn't an invitation to mess up your life.  We know you KNOW that.  It seems redundantly silly to even discuss the safety implications of grabbing onto a weight that is WAY above one's capacity and/or ability and pull/push/squat FOR ALL YOU'RE FRICKIN WORTH.  The consequences of this are OPPOSITE of Optimal Health (our mandate).  Anyone who wouldn't understand this needs to be re-fitted for a helmet and issued a new box of Crayons. 

There is a problem with the AHAP recommendation though. 

It isn't very accurate.

As much as we (read: I) mess up the posts.  As much as I get stuff wrong.  As bad as the writing, spelling and punctuation is here (my posts only) - it is important to know, we strive daily for better accuracy.  It is one of the reasons we so highly value your input when we get it wrong and why we rush to make changes where we can ASAP. 

More accurate times (weights, sets, rounds reps, etc.) lead to better information.  Better information leads to more concise adjustments from one workout (weight, set, round, rep, etc.) to the next.  Concise adjustments lead to more efficient and effective workouts.  Better workouts impart more benefit.    

Very few things in the health and fitness realm are concisely accurate.  For example, to tell someone that they'll be safe by doing 50% of any workout is potentially injurious to some, and yet, completely non-beneficial to others.  Both of these folks (the potentially injured and the non-stimulated) might have total rookie status and have never worked out a day in their lives.  The kicker is that the person who may have gotten injured one day, might not get injured doing the exact same thing - the next.  It's weird. 

Despite the fact that exacting accuracy is nearly impossible within the health and fitness realm, we'll keep trying in an effort to provide a more effective and efficient experience here.  

With this in mind, we proceed with these new guidelines.   

AHAP is a term we will begin to reserve for only the most intense of training days.  This seems appropriate due to it's more potent language.  On all other days we will use more descriptive (accurate?) language like "moderately heavy," "very heavy," & "light." We will try to pair these descriptions (at first) with an explanation of how to apply these recommendations.

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1st workout at Station Park!  For info on classes click HERE.